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Location
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Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Friday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
Accessory work
3 Sets, For Quality
1:00 Row or Run
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
Metcon (No Measure)
25:00 EMOM
min 1: 200m Run
min 2: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
min 3: 15/12 Cal Row
min 4: 10 Pull-Ups + 10 Push-Ups + 15 Air Squats
min 5: Rest
RX+: Wear a 20/14# weight vest
Finisher
3 Sets of Bicep 21s
7 90degress to the top range of motion
7 end range of motion to 90 degrees
7 Full range of motion
R: as needed to maintain quality sets
Load: Choice (light)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 06, 2022
Male Clients
Female Clients
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